Pork & Plantain Chili

Pork & Plantain Chili

Plantains and orange juice balance this thick, Latin American pork-and-bean stew with some sweetness and also a little acidity. Top with nonfat sour cream or yogurt, if you like.

From EatingWell: The EatingWell Healthy in a Hurry Cookbook (2006)
Yield: 6 servings, about 1 1/2 cups each
Active Time: 35 minutes
Total Time: 45 minutes

Ingredients

  1. 3 teaspoons extra-virgin olive oil, divided
  2. 1 pound pork tenderloin, trimmed of fat, cut into 1-inch cubes
  3. 1 large onion, finely diced
  4. 1 very ripe plantain, (see Ingredient note) or sweet potato, peeled and diced
  5. 1 red bell pepper, diced
  6. 1 tablespoon ground cumin
  7. 1/2 teaspoon freshly ground pepper
  8. 1/4 teaspoon salt
  9. 1/4 teaspoon cinnamon
  10. 1/2 cup orange juice
  11. 2 cups water
  12. 1 15-ounce can black beans, rinsed
  13. 2 4-ounce cans diced green chiles
  14. 1 15-ounce can refried beans, preferably black beans

Preparation

  1. Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add pork and cook, stirring occasionally, until just browned, 2 to 3 minutes. Transfer to a plate using a slotted spoon.
  2. Reduce heat to medium and add the remaining 2 teaspoons oil to the pot. Add onion, plantain (or sweet potato), bell pepper, cumin, pepper, salt and cinnamon and cook, stirring often, until the vegetables are beginning to soften, 3 to 5 minutes. Add orange juice, increase heat to high, and cook until most of the liquid has evaporated, about 1 minute.
  3. Stir in water and black beans and bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the onion and plantain are tender, 10 to 14 minutes. Stir in chiles, refried beans and the pork along with any accumulated juices. Increase heat to medium-high and cook, stirring constantly, until the mixture is thick and the pork is just cooked through, about 2 minutes.

Tips & Notes

Nutrition

Nutrition Per Serving: 305 calories; 5 g fat (1 g sat, 3 g mono); 42 mg cholesterol; 27 g carbohydrates; 20 g protein; 5 g fiber; 187 mg sodium; 501 mg potassium.

Nutrition Bonus: Vitamin C (100% daily value), Selenium (38% dv), Iron (20% dv), Vitamin A (20% dv), Calcium (15% dv).

2 Carbohydrate Serving

Exchanges: 4 starch, 2 lean meat